Orriant Intermediate Workout #3

Here is another "Finish In Minutes Workout."

Warm Up

Intermediate Full Body Strength

Cool Down

In case you missed the previous workouts, here they are.

Beginner 1

Beginner 2

Beginner 3

Intermediate 1

Intermediate 2

Advanced 1

Advanced 2

Advanced 3

Orriant Advanced Workout #2

Here is the second advanced workout from Orriant's "Finish In Minutes."

Warm Up

Advanced Cardio

Cool Down

Don't forget to try out the other workouts that you missed!

Beginner 1

Beginner 2

Beginner 3

Intermediate 1

Intermediate 2

Advanced 1

Orriant Beginner Workout #2

Here is another Orriant beginner "Finish In Minutes Workout!"

Warm Up

Beginner Plank Workout

Cool Down

If you missed the first beginner workout, click here!

Safe, Healthy, and Stress Free Travel

When it comes to traveling and being on the road, staying healthy isn't always a priority. However, that doesn't mean it shouldn't be important. Whether you are traveling for business or traveling for vacation, here are a few tips for staying healthy:

Traveling out of the Country?

• It is good practice to see your doctor at least 6 weeks prior to your traveling time to make sure you are up-to-date on your vaccinations.
• Ask your doctor if there are any safety precautions that you should be aware of before you leave. For example, a person dealing with heart failure might need to take shorter flights with more stops to prevent sitting for long periods of time. Others might need to take certain medications to prevent contracting an infectious disease.
• You can use the Internet for general health information for places you will be visiting to see if there are any outbreaks of diseases: Centers for Disease Control and Prevention (CDC) has this helpful website resource, www.cdc.gov/travel.
• If you are taking a cruise you can find your ship’s sanitation inspection scores, www.cdc.gov/nceh/vsp.
• WebMD recommends finding out where you can get the best medical care in the region you are visiting. The U.S. State Department's website, www.usembassy.gov, lists every U.S. embassy worldwide and lists some doctors and medical facilities in those countries. Find out if your insurance company will cover you. You may need special travel health insurance.

Stress While Traveling

• Traveling can be stressful, so here are a few tips to keep your stress in check:
• If traveling by air, arrive early before your flight and be sure to check departure times. For domestic flights, it’s recommended to arrive 1 ½ hours early and for international flights, plan to arrive at least 2 hours early.
• Pack security smart. Use a TSA approved lock so your suitcase can be opened as needed without risking damage.
• Dress for security. Remove all metals and stow in your carry-on baggage so you can spend less time in screening.
• Get plenty of rest before traveling, and limit alcohol and caffeine while traveling to help with adjusting to a new time zone.
• Having a patient, happy attitude can also make a difference with keeping stress levels down. Try smiling at those around you to help ease any tension. 

Tips to Lose Weight and Keep it Off

Losing weight is a difficult process that requires focus and dedication.  Follow these tips to help shed the pounds and keep them from coming back.

• Don’t set unreachable goals.  Aim for losing .5 lbs. to 2 pounds a week.  That is a healthy goal that is easier to maintain than rapid weight loss.

• Instead of telling yourself foods are restricted, add more foods to your diet.  Eat more fruits, vegetables and lean meats.  With all the different kinds available, you aren’t going to be depriving yourself at all.

• Get a move on.  Exercise is key to losing weight.  Make it something fun, like a summer bike ride or a friendly game of kickball.  Don’t be afraid to try new activities or sports.  Mixing things up is more likely to help you remain active. 

• When you go out to eat, ask the server to hold the bread and box half your food.  Normally portion sizes are hugely distorted.  This will prevent you from overeating.

Keep a food journal.  Seeing what you are actually eating makes it easier to see what you need to eliminate.

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Benefits of Healthy Weight

Reaching your healthy weight can provide far greater benefits than just fitting into your favorite pair of jeans. Studies have shown that losing 5 -10% of your body weight can produce huge health benefits. For a 200 pound man to receive these health benefits, that equates to losing 10 to 20 pounds.

Health problems that could potentially be improved by weight loss are:

• Lower blood pressure
• Decreased risk of developing type II diabetes
• Easier breathing
• Reduction of sleep apnea
• Reduced risk for developing heart disease
• Greater self-confidence
• Healthier lifestyle.

Some people carry their weight around their abdomen (apple shape). These people may be at an increased risk of developing cardiovascular disease. By reducing body weight by 2%, drastic improvements in health have been shown for individuals with an apple shaped body.

You can work with your Orriant coach to determine a healthy weight loss goal for maximum health benefits. Even after just a few weeks of making small changes in your health, you will notice changes in your mood and energy levels.

Lifestyle Changes: An Alternative to Dieting

Did you give up on the ever popular “I need to lose weight” resolution this year? Before you try the newest fad diet, consider approaching your goal differently and make this the time you actually achieve your goal weight.  Diets are tough to follow and only produce temporary results.  Instead of following this yo-yo dieting pattern, try making simple lifestyle changes that you will be able to sustain through healthy weight management.

You know you want to lose weight.  Check.  You have a goal weight in mind.  Check.  Now what?  Before beginning to make these lifestyle changes, make a list of why you want to achieve your goals.  Do you want to look fabulous for your sister’s wedding?  Do you want to be able to chase your 3-year-old around the park?  Perhaps you want to reduce your risk for cardiovascular disease.  Identify your reason for making changes and write it down somewhere you will see it often.  Now that you know why you want to lose weight, you can set a realistic weight goal.  It is healthy to lose 1 to 2 pounds per week.  Research shows weight loss is longer-lasting when it occurs slowly.  Starving yourself can result in loss of muscle and bone mass.

To start dropping pounds, remember this simple equation: healthy weight loss equals regular exercise and healthy eating.  Think of your body as a machine.  You need a certain amount of fuel in order to sustain basic life functions.  To lose weight, you need to burn more energy than you consume.  Consuming more calories than you burn causes weight gain.

Exercise

Try to exercise for 20-30 minutes most days of the week (4 or more days).  Once your body adapts, aim for 50-60 minutes per workout to see greater results.  Starting out too quickly and pushing your limits is a recipe for injury.  Begin slowly, giving your body time to adapt to the increased physical demands.  If you participate in activities you enjoy, such as walking your dog, you will be more likely to follow through with your exercise program.

Nutrition

To lose one pound a week you will need to reduce 3,500 calories from your normal diet. To do this you can cut your daily caloric intake by 250 calories & burn an additional 250 calories through exercise. This means, for example, giving up 1/2 cup of ice cream or replacing one 20 oz. soda with water.  Also, taking a 40 minute brisk walk, 30 minute jog, or 45 minutes of shoveling snow (based on a 160 lb. person) every day.

Another simple change is to fill half your plate with fruits and vegetables.  Also, writing down what you eat will help you realize where you can make positive changes in your diet.

One of the most important aspects of making lifestyle changes is to keep a positive attitude.  It is important to focus on becoming healthy and not on becoming thin.  Try making these small changes and see what works to help you reach your weight loss goal.